Since the invention of electric light, humans are no longer bound to sleep at night and work during the day, but our internal clock is still set to this rhythm. Firefighters, air traffic controllers, nurses, call center employees and all others who work in shifts have to adapt their sleep to the changing working hours – a particular strain on the body. The result: shift work as an occupational disease. Four out of five shift workers suffer from sleep disorders. The Techniker Krankenkasse (TK) advises night workers to ensure that they also get sufficient and, above all, undisturbed sleep during the day.
Sleep disorders due to shift work
Not only the internal clock, but also the normal everyday noise often prevents daytime sleepers from falling asleep and staying asleep. Many night workers therefore suffer from permanent sleep deprivation. Their sleep is more prone to disturbances, is interrupted more frequently and is nowhere near as deep as night sleep. Gudrun Ahlers, a health expert at TK, says, “Studies have shown that night workers sleep an average of two to four hours less than their colleagues who work during the day.”
Tips for preventing sleep problems
- The main sleep phase should therefore be at least four hours, and shorter “naps” in the afternoon also help to replenish energy. In total, at least seven hours of sleep are needed to stay focused and productive in the long run.
- Use the quietest room in the apartment – as far away as possible from the kitchen, hallway and bathroom – as a bedroom and possibly even install additional sound insulation.
- Telephone and doorbell should be switched off or – if other family members are in the apartment – replaced by visual signals. You should also quietly dare to tell your friends and neighbors that you do not want to be disturbed during the day. Earplugs and blindfolds can also help to find sleep.
- In addition, it is recommended to provide the same sleeping conditions during the day as at night, that is, ventilate the room well and darken. The room temperature should be as low as possible at a maximum of eighteen degrees, just as during night sleep.
Shift work and health
But night workers not only have problems finding sleep during the day but also with keeping awake at night while working. Between two and five in the morning, fatigue is at its peak. That’s why it’s important to take short breaks more often during the night shift so that you can concentrate on your work again afterwards. Bright workspaces that are also well ventilated and have a low temperature help people stay awake. Night workers should also avoid heavy food during breaks.
To reduce the health hazards of shift work, experts recommend arranging forward-rotating shift systems. The sequence of early shift, late shift, night shift is less stressful for the body than a counterclockwise rotating shift schedule. Additional support can come from light therapy, which helps to balance sleep and wake phases.
